Dietary Causes of Fatigue

Nutritional Choices That Can Cause Lack of Energy

Feb 1, 2009 Jennifer Murray

Dietary choices such as consuming large amounts of refined sugar, caffeine overload, and not getting enough essential nutrients all have an effect on energy levels.

There are many lifestyle factors which contribute to fatigue. Lack of sleep, high stress levels, and carrying excess weight can all lead to lack of energy. However, diet plays one of the most important roles in energy levels. While some foods do increase energy, certain dietary choices can cause fatigue.

Common Dietary Causes of Fatigue

Refined Sugar: A common dietary cause of fatigue is sugar. While eating large amounts of sugar may initially cause a "rush" of energy, consuming large amounts of refined sugar causes the body to produce large amounts of insulin to counteract the rapid rise in blood sugar. This surge in insulin causes blood sugar levels to drop rapidly, causing feelings of severe fatigue. Avoiding foods and beverages containing refined sugar, such as cookies, cake, candy and soda, can reduce feelings of fatigue.

Vitamin and Mineral Deficiencies: Certain vitamin and mineral deficiencies are another dietary cause of fatigue. Unhealthy dietary choices can lead to low levels of vitamin C, iron, magnesium, zinc, and B vitamins. These deficiencies can cause many symptoms, including fatigue. Eating a healthy diet rich in fruits and vegetables, lean cuts of red meat, and whole grains, and supplementing with a quality vitamin supplement helps to ensure adequate intake of these key nutrients.

Alcohol: Alcohol not only interferes with absorption of certain vitamins and minerals by the body, it also causes dehydration which can cause fatigue. Drinking alcohol in moderation reduces the risk of alcohol depleting levels of vitamins and minerals in the body. If alcohol is consumed, drinking adequate amounts of water can reduce the risk of dehydration.

Not Eating Enough: Consuming too few calories can cause a lack of energy to perform even everyday activities. The body requires a certain amount of calories for normal bodily functions, even at rest. Calorie requirements vary by weight and activity level, but experts recommend eating no less than 1,200 calories per day.

Too Much Caffeine: While caffeine can boost energy in moderate doses, caffeine can actually cause fatigue in some people, especially when caffeine is being abused. If caffeine may be the culprit, avoiding coffee, tea, soda, energy drinks, and chocolate may help reduce feelings of fatigue.

While dietary factors can be a cause for feelings of fatigue, those who experience fatigue on a regular basis should consult a physician before changing their diet to ensure there are no underlying medical issues causing their lack of energy.

References:

Callahan, K.K. & Gilroy, D.K. (Eds.). (2001). Easy Energizers: 116 New Ways to Fight Fatigue. New York: Rodale, Inc.

Nazario, B. (2007). Why am I so tired? 7 Causes of Fatigue. Retrieved January 31, 2009.

The copyright of the article Dietary Causes of Fatigue in Nutrition is owned by Jennifer Murray. Permission to republish Dietary Causes of Fatigue in print or online must be granted by the author in writing.
Eating Refined Sugar Can Cause Fatigue, Microsoft Corporation Eating Refined Sugar Can Cause Fatigue
Too Much Caffeine Can Lead to Low Energy Levels, Microsoft Corporation Too Much Caffeine Can Lead to Low Energy Levels
Alcohol Depletes Energy, Microsoft Corporation Alcohol Depletes Energy
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Jan 31, 2009 6:41 PM
Tina Samuels :
I know my stress and eating habits do nothing for my hypoglycemia. The fatigue from that really plays havoc on my fibro as well. Great article.
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